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What are the best ways to eat more plant-based protein?

By   /  Sun 11 Dhul Qidah 1440AH 14-7-2019AD  /  No Comments

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Proteins are responsible for the growth and repair of the body’s tissues. They also play an essential role in the production of hormones, enzymes, and red blood cells.

Each protein is made up of smaller building blocks called amino acids. Because the body cannot store amino acids, it must get a regular supply from the diet.

In the United States, people get most of their protein from animal sources, such as meat, fish, and eggs.

People following a vegan diet must, therefore, ensure that they eat enough plant-based protein to meet their dietary requirements.

The U.S. Department of Agriculture provide an online calculator that can estimate a person’s recommended daily intake of protein and other nutrients.

This article describes seven ways to add protein to the diet and gives tips on getting the most benefit from this nutrient.

 

 Try a variety of plant proteins

Vegetarians and vegans may find legumes a good source of protein.

Different foods contain different combinations and amounts of essential amino acids (EAAs).

Compared with animal proteins, plant proteins tend to lack the full range of EAAs.

People following a strict vegan diet should, therefore, consume a variety of plant proteins in order to meet their EAA requirements.

Some of the best sources of plant protein include:

Legumes

Legumes, also known as pulses, are the seeds or fruits of plants belonging to the Fabaceae family. Some common examples of legumes are peas and beans.

Legumes are a good source of protein for vegetarians and vegans. Examples of common legumes and their protein contents in grams (g) are listed below.

Legume Protein content per cup
cooked peas 5.23 g
cooked broad beans (fava beans) 12.9 g
cooked navy beans 15 g
cooked black beans 15.2 g
cooked pinto beans 15.4 g
cooked kidney beans 16.2 g
raw edamame beans 13.2 g
cooked lentils 17.9 g
cooked soybeans 31.3 g

Chickpeas and hummus

Chickpeas, also called garbanzo beans, are among the most versatile legumes. People can buy them dried, precooked and canned, or ground into a flour.

Chickpea flour, also known as gram flour, is especially rich in protein — 1 cup contains 20.6 g. For comparison, 1 cup of cooked chickpeas contains 14.5 g.

Chickpeas are the main ingredient of hummus, and 1 tablespoon of hummus contains around 1.17 gof protein. Try combining this dip with carrot, celery, or cucumber slices for a quick and healthful snack.

Nuts and nut butters

Nuts are rich in protein and an excellent source of other important nutrients, such as omega-3 and omega-6 essential fatty acids (EFAs), magnesium, and vitamin E.

Some common examples include:

Raw nuts Protein content per 100 g
pecans 9.17 g
hazelnuts 14.95 g
walnuts 15.23 g
cashews 18.22 g
pistachios 20.16 g
almonds 21.15 g
peanuts 25.8 g

Nut butters are another option for people wishing to increase their intake of plant proteins.

For a quick and nutritious snack, try spreading one of these nut butters onto slices of fresh apple:


Chia seeds are the tiny black seeds of the
Salvia hispanica plant, which is native to Central and South America. A single ounce of chia seeds provides 4.69 g of protein.Chia seeds

Try sprinkling chia seeds on breakfast cereals or adding them to a smoothie.

Oats

Oats contain the most protein of all the grains, with 1 cup providing 10.7 g of protein.

Beyond oatmeal, a person can use oats to make granolas and chewy bars. For extra protein, try adding other high-protein foods, such as nuts and seeds, and serving with yogurt or milk.

Quinoa

Quinoa is a seed harvested from the goosefoot plant. Quinoa is not technically a cereal and is suitable for people following a gluten-free diet.

A single cup of cooked quinoa provides 8.14 g of protein. It is also a good source of other nutrients, such as potassium, iron, and vitamin B.

Some people enjoy quinoa porridge in the mornings or adding the cooked seeds to salads and soups.

 

 Add protein supplements

Protein powders have become a popular nutritional supplement for athletes and others who are looking to build muscle.

According to the Academy of Nutrition and Dietetics, most people, including athletes, can get all the protein that they need from food alone.

However, supplements are a quick and convenient option that can be useful for people who struggle to get enough protein from their diet.

When choosing a powder, it is important to consider its biological value (BV) score. The BV score indicates how effectively the body is able to make use of the protein in a food. A score of 100 indicates that the body can make use of all of the available protein.

Below, learn more about the contents and BV scores of various protein powders:

  • Hemp protein
  • Pea Protein
  • Non-GMO Soy

 

Try protein shakes

For those with a busy lifestyle, protein shakes can be a convenient way to add protein into the diet.

Protein shakes are a fast and convenient way to get more protein into the diet. To make a protein shake, blend fruits and 100% juice, milk, or water, then add a scoop of protein powder.

As an alternative to protein powder, a person could use high-protein foods such as peanut butter, chia seeds, or Greek yogurt in their shakes.

Having a protein shake for breakfast may relieve hunger and help prevent mid morning snacking.

A protein shake can also be a handy snack for the gym, and some experts suggest that consuming 20–25 g of protein immediately after exercise helps maximize muscle growth and repair.

Other research indicates that ingesting 20–40 g of protein every 3–4 hours throughout the day may be the best way to improve muscle growth and repair.

Overall, the most important thing is to meet daily protein requirements.

 Eat proteins before carbs

Findings of a small 2015 study suggest that eating protein before carbohydrates could help with maintaining a healthy blood sugar level.

In this study, participants ate two identical meals on two separate days but changed the order in which they ate the proteins and carbs.

The researchers found that the participants’ glucose and post-meal insulin levels were lower when they had eaten the proteins first.

 

Include protein-rich foods in every meal

Research shows that protein has a satiating effect on appetite, helping people to feel fuller for longer. This is, in part, because protein decreases levels of the hunger hormone ghrelin.

2015 review found that consuming 25–30 g of protein at every meal can help regulate the appetite and facilitate weight management.

This, in turn, may help protect against cardiometabolic diseases, such as diabetes, heart disease, and stroke.

 

Summary

Protein is an essential nutrient that performs a number of important roles in the body.

People should consume protein from a variety of sources to ensure that they get the right balance of EAAs.

Other factors, such as when a person eats protein, may help determine its effects on the body.

 

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